l. Have a bedtime snack. I do it almost every night and it really works. The best bedtime snacks are:
-peanut butter on crackers or bread
-kefir with granola or cereal
-cereal with milk
2. Tire yourself out with exercise during the day, but not too close to bedtime
-even adding just 10 minutes of movement a day can lead to better rest.
-vigorous activity will give the best results, so aim for cardio
4. You can also try Valerian root tea at bedtime. It is frequently combined with hops, lemon balm, or other herbs that also cause drowsiness.
Be sure to stop using your computer at least 90 minutes before bed if you have trouble falling asleep. The light from the computer stimulates your brain and disrupts your natural melatonin production causing your brain to think it's still daytime.
Have a bedtime routine or winding down and relaxing to prepare your body and brain for sleep.